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4-Day Muscle Mass Builder

4-Day Muscle Mass Builder

Intermediate General fitness Gym Everyone

A focused hypertrophy plan designed to help you add size and build fuller, stronger muscles.

Length: 6 Weeks
Days a week: 4
Session length: 25 to 40 min
Equipment: Bench, Dumbbell, Machine
Exercises: 30 across 6 workout days
In the app: Free routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

Phase 1 — Muscle Mass Training Split

Day 1 — Back & Biceps 5 exercises

Day 2 — Shoulders, Chest & Triceps 8 exercises

Day 3 — Recovery & Abs 5 exercises

Day 4 — Leg Day 5 exercises

Day 5 — Back, Biceps & Triceps 8 exercises

Day 6 — Recovery & Abs 5 exercises

About this routine

If your goal is to pack on quality muscle and build a stronger, more athletic body, this program delivers exactly that. This intermediate-level training split targets every major muscle group with enough volume and intensity to stimulate real growth while still allowing proper recovery.

You’ll train multiple upper-body muscle groups throughout the week while dedicating a full session to legs and adding recovery-focused days that include core work. This structure keeps your training balanced, improves muscular symmetry, and helps you push hard in every session without burning out.

Aim to train four focused lifting days each week and use the recovery sessions to stay active while letting your muscles rebuild. Expect each workout to take around an hour. Rest about 60–120 seconds between most sets. Heavy compound lifts may require a little longer so you can perform the next set with full power.

Nutrition is a huge part of your results. Prioritize a high‑protein diet with plenty of quality carbs to fuel your workouts and recovery. Lean meats, eggs, fish, dairy, rice, potatoes, oats, and fruits are all great staples. Drink plenty of water throughout the day and especially during training.

Track your lifts, aim to gradually increase the weight or reps over the weeks, and stay consistent. With proper effort, recovery, and nutrition, most people start noticing strength gains and visible muscle growth within 6–8 weeks.